Kale and White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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A well-balanced diet is on everyone’s to-do list, but where do you start? This soup is a creamy, flavorful and nutritious first recipe to try, leading to a healthier food regime.

Ingredients

1 tbsp olive oil
1 large red onion
4 garlic clovesminced
1 medium sweet potatodiced into 1/2 inch cubes
¼ tsp crushed red pepper flakesor to taste
1 tsp garlic powder
¼ tsp paprika
¼ tsp ground tumeric
1 tsp oregano
6 cups low sodium vegetable stock
2 bay leaves
15 oz can cannellini beansno salt added, drained and rinsed
5 cups red or green kalechopped
1 tsp miso pasteoptional
2 tbsp fresh parsleychopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Add the onion cook until fragrant and soft, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.

Add the sweet potato, crushed red pepper, garlic powder, paprika, turmeric, and oregano. Stir to combine and cook for 2-3 minutes.

Add vegetable stock and bay leaves. Raise heat to medium-high and bring to a boil.

Reduce heat to medium. Add the beans and kale, cover, and simmer for 30 minutes or until potatoes and beans are tender.

Turn off heat. Stir in optional miso paste and fresh parsley. Serve hot with crusty bread.

NOTES: Adapted from recipe by Michael Greger, M.D., FACLM.

Rosemary and Garlic White Bean Soup by Noel Ugarte, MS, RD | Registered Dietitian

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Did you know the Cannellini bean is a nutrition powerhouse? It’s high in fiber, protein and a great source of micronutrients including vitamin c, folate and magnesium.

Ingredients

½ tbsp olive oil
4 cloves garlicminced
15 oz 3 cans of cannellini beansno salt added
2 cups low sodium vegetable stock
1 tsp dried rosemary
½ tsp dried thyme
1 pinch crushed red pepperor to taste
fresh ground black pepperto taste

Directions

In a blender or food processor, puree one can of cannellini beans and it’s liquid. Drain the other two cans of beans and set aside.

Heat olive oil in large stockpot over medium heat. Add garlic and sauté until garlic becomes fragrant, about 1 minute.

Add the pureed beans, drained non pureed beans, broth, rosemary, thyme, crushed red pepper, and black pepper to pot. Stir to combine.

Cover pot increase heat to medium-high and bring to a boil. Once boiling, reduce heat to medium-low and simmer for 15 minutes, stirring occasionally. Serve with crusty bread.

NOTE: Adapted from recipe by Beth Moncel.

Hearty Beef Stew

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A classic beef stew is the ideal meal for a chilly night. Tender beef mixed with potatoes, veggies, and red wine meld together to create a fragrant, healthful bite.

Ingredients

2 tbsp olive oildivided
2 lbs 85% or higher lean stewing beefcubed
freshly ground black pepperto taste
1 tsp garlic powder
1 tsp ground cumin
¼ tsp ground cinnamon
2 tbsp all-purpose flour
1 tsp dried thyme
2 tsp smoked paprika
1 large yellow oniondiced
3 cloves garlicminced
3 carrotsscrubbed and chopped
2 celery ribschopped
½ cup red winecan substitute with beef stock
2 dashes Worcestershire sauce
2 tbsp tomato pasteno salt added
2 tbsp tomato sauceno salt added
3 cups low sodium beef stock
5 medium red potatoesscrubbed and quartered
1 cup frozen green beans

Directions

Heat olive oil in a large stockpot over medium-high heat until oil is shimmering hot.

Season beef with pepper, garlic powder, cumin, and cinnamon. Add beef to stockpot so that the beef covers the bottom of the pot in one layer. Beef may need to be browned in two batches to avoid overcrowding pot.

Brown the beef cubes on each side until they are golden brown on the outside, about 1-2 minutes. Sprinkle flour over beef while it browns 1 teaspoon at a time.

Remove partially cooked beef from pot and let rest on a plate. Add the thyme, paprika, onions, garlic, carrots, and celery to pot.

Stir the spices and vegetables to coat in the beef drippings. Cook until onions are translucent, about 4-5 minutes, then add the beef back into the pot.

Add the red wine (or beef stock), Worcestershire Sauce, and tomato paste. Allow liquid to cook down, about 4-5 minutes.

Once the liquid has thickened, add tomato sauce, beef stock, and potatoes. Bring to a boil.

Reduce to low heat and allow contents to simmer. Stir entire pot thoroughly, scraping any bits off the bottom of the pot and ensuring that all ingredients are nestled under the liquid. Cover and let simmer for 240 Minutes 4 hours. Every hour, uncover and stir pot well. Add ¼- ½ cup of water as needed to maintain enough broth to submerge ingredients.

Add in green beans 15 minutes before serving. Beef and potatoes will be fork tender and falling apart when done.

NOTE: Adapted from recipe by Chrissie Baker.

Lemon Chicken Soup

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This light and bright soup is warming on cold days and a perfect remedy if your feeling a little under the weather. 

Ingredients

2 tbsp olive oildivided
1 lb boneless, skinless chicken breastcut into 1-inch chunks (or shred a pre-cooked rotisserie chicken)
pepper to taste
1 tsp garlic powder
1 tsp ground cumin
3 cloves garlicminced
1 yellow onionminced
3 carrotsscrubbed and sliced
2 celery ribsdiced
1 tsp dried thyme
5 cups low sodium chicken broth
2 bay leaves
¾ cup whole wheat orzo pasta
1 sprig fresh rosemary1/2 tbsp dry
1 sprig fresh dill1/2 tbsp dry
Juice of 1 lemon
2 tbsp fresh parsley leaveschopped

Directions

Heat 1 tablespoon of olive oil in large stockpot over medium heat. Season chicken thighs with pepper, garlic powder, and cumin. Add the chicken to the stockpot and cook until golden on the outside, about 2-3 minutes per side. Set partially cooked chicken aside.

Add remaining 1 tablespoon olive oil to the stockpot. Add garlic, onion, carrots, and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in thyme until fragrant, about 1 minute.

Whisk in chicken stock, bay leaves, and 1 cup of water; bring to a boil. Stir in orzo, rosemary, dill, and chicken; reduce heat and simmer until orzo is tender and internal temperature of chicken is at least 165 degrees Fahrenheit, about 10-12 minutes. Stir in lemon juice and parsley.

NOTE: Adapted from recipe by Chungah Rhee.

Tepary Bean Stew by Native Seeds SEARCH

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The Tepary bean is high in protein, fiber and calcium making this a great addition to stews, soups and cold salads. With a unique flavor and texture, these beans become the star of the show in this stew recipe. Our friends at Ramona Farms, a local farm owned and operated by Ramona and Terry Button have helped to bring their traditional tepary bean back from near extinction, and now provide the beans to many restaurants and retailer’s throughout Arizona, such as, Native Seeds SEARCH who provided this amazing recipe for us to share. To learn more about their heritage, check out Ramona Farms for more traditional recipes and more information about this local farm. Recipe courtesy of Karen Button, reprinted and used with permission. Accepting new patients 480-882-4545.

Ingredients

1 lb dried tepary beans
1 small onionchopped
2 cloves garlicminced
½ tsp ground cumin
¼ tsp Mexican oregano
salt and pepper to taste
3 qts chicken or vegetable stock
Optional Ingredients
2 chipotle chiles
3 carrotschopped or grated
3 stalks celerychopped
1 can diced tomatoes
2 red bell pepperschopped
2 cups cholla budscooked
1 lb chicken, pork, deer, or beefcubed and browned in a separate skillet

Directions

Cook white or brown beans according to instructions.

Drain and add beans to chicken or vegetable stock for more flavor.

Add any/all of the optional ingredients based on what you have on hand.

Simmer everything together for at least 1 hour before serving.

Traditional Poshol by Ramona Farms

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Ramona Farms is a local farm owned and operated by Ramona and Terry Button. They have helped to bring their traditional tepary bean back from near extinction, and now provide the beans to many restaurants and retailer’s throughout Arizona. To learn more about their heritage, check out Ramona Farms for more traditional recipes and more information about this local farm. Recipe courtesy of Karen Button, Reprint is permission of Ramona’s American Indian Foods, LLC dba Ramona Farms.

Ingredients

2 lbs brown tepary beanscleaned, rinsed and soaked
⅓ cup whole wheat kernels
¼ cup dried roasted sweet corn or white corn (optional)
½ onion quartered and diced
1 clove garlic(optional)
⅛ tsp cumin
2 dried red chile pepper
¼ lb bacon fried and crumbled (optional)

Directions

Sort and rinse beans.

Add water to cover plus 2 to 4 inches.

Bring all ingredients to a rapid boil for 30 minutes.

Reduce heat, cover, and simmer for 6 hours (or until tender).

Note: This recipes works great in a crock pot.

Butternut Squash Ravioli

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Loaded with fiber, vitamins, and minerals, butternut squash makes a great addition to many staple recipes. Both tasty and beautiful to look at, this ravioli will definitely be a hit on any table.

Ingredients

Squash filling
2 cups butternut squashpeeled and chopped
½ cup onionchopped
5 cloves garlicpeeled
1 tbsp sagefinely chopped
nutmeg
saltto taste
black pepperto taste
1 tbsp maple syrupor honey
2 oz parmesan cheesegrated
Fresh pasta
2 cups flour
4 eggs
1 tbsp olive oil
Brown butter sauce
2 tbsp lemon juicefresh squeezed
1 tbsp sage leavessliced into thin ribbon strips
5 tbsp unsalted butter
saltpepper
½ cup pecanstoasted
1 oz parmesan cheesegrated

Directions

Preheat oven to 400 degrees F.

Line a baking sheet with parchment paper and add squash, maple syrup, nutmeg, onion, garlic, oil, salt and pepper and toss to incorporate all ingredients. Bake in single layer until squash is tender and golden brown, about 30 Minutes.

Make the dough

Add flour, eggs and oil to a food processor and pulse until dough comes together into a large ball and holds together. Remove dough and wrap in plastic wrap and place in refrigerator to rest for 30 Minutes.

Make the filling

Rinse the food processor bowl and add all roasted ingredients along with the sage and parmesan cheese. Pulse together until smooth and set aside to cool.

Remove the dough from the plastic wrap and cut 2 oz of dough from the ball and roll out into a large, wide thin sheet of pasta; the length of an ice cube tray. Make sure to lightly dust both sides with flour as you roll out dough to avoid any sticking. Using the ice cube tray, place a pasta sheet over the top of the tray and press the dough down gently into each of the holes (do not tear). Fill each hole with a tbsp. of the squash filling until all holes are filled. Place a second sheet on top of the ice cube tray and press down on all sides of the ravioli. Flip the ice cube tray over to release the pasta and using the tip of a fork, gently press the ends all the way around to seal each ravioli.

Cooking the ravioli

To make the ravioli, add salt and pepper to boiling water. Place a few raviolis into the boiling water and cook until the raviolis float to the top and firm up, about 2-3 minutes. Gentle use a slotted spoon and scoop ravioli out and drizzle with a little olive oil and place on a baking sheet. Repeat steps until everything is cooked.

Making the sauce

Place a sauce pan on medium heat and gently toast the pecans, about 3 minutes. Add the unsalted butter, sage leaves, salt and pepper to taste. Cook until the butter browns and the sage is fried and crispy. Add parmesan cheese to thicken up the sauce and make it creamy. Turn off the heat and add the lemon juice.

To plate

Place the ravioli into the pan and gently toss to coat the pasta. Pour contents out onto serving dish and top with grated parmesan cheese.

Pumpkin Gnocchi

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Soft and pillowy, these dumplings are beautiful served alongside your favorite protein. And because they contain pumpkin, you get extra vitamins, minerals and fiber.

Ingredients

21 oz fresh pumpkin purée
14 oz russet potatoes; mashedor yukon gold
2 cups flouruse gluten free flour blend if desired
1 tsp Celtic sea salt
nutmeg
1 tbsp olive oil

Directions

Add pumpkin purée, mashed potatoes, flour, salt and nutmeg to a bowl. Mix to incorporate ingredients using a spatula. Gently knead dough with your hands to smooth out any lumps. Do not over mix dough as it will become tough. Add a little extra flour at a time if needed to hold the dough together.

Cut the dough into 4 quarters. Roll each piece into a rope, then cut into 1 inch bites. Dust gnocchi with a little flower and then press one gnocchi at a time over the backside of a fork or gnocchi board if you have one. Arrange in a single layer on a lightly floured tray.

Bring a large pot of water to a boil. Drop in a handful of gnocchi at a time and cook for about 4 minutes. Remove with a slotted spoon and toss with olive oil, Celtic sea salt, and fresh cracked pepper to taste. Once all gnocchi is cooked, pour onto a serving platter and garnish with finely chopped parsley leaves and enjoy.

Pumpkin and Lentil Salad

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Pumpkin is oftentimes paired with sweet ingredients. Not for this recipe – we’re keepin’ it savory! This salad is bursting with healthful goodness, packed with antioxidants, tons of fiber and plenty of protein to keep you full longer.

Ingredients

2 tsp olive oil
1 tsp ground cumin
½ tsp ground coriander
¼ tsp ground ginger
2 cloves garlic
1 cup dry lentilslook through for impurities and rinse
3 cups water
salt
black pepper
2 cups pumpkindiced
2 cups baby spinach leavesfresh
Vinaigrette
1 tbsp olive oil
2 tbsp balsamic vinegar
1 tbsp Dijon mustard
1 tbsp maple syrupor local honey
½ tsp ground cumin
¼ tsp coriander
2 tbsp sundried tomatoespatted dry and finely chopped
salt
black pepper

Directions

In a large saucepan over medium heat, add oil, cumin, coriander, ginger and garlic and sweat until garlic is fragrant.

Add lentils to the saucepan along with water and stir everything together. Bring lentils to a boil and reduce heat to low and partially cover with a lid. Simmer for 30 minutes or until lentils are soft.

While lentils are cooking, line a baking sheet with parchment paper. place pumpkin down in a single layer and drizzle with oil, salt and pepper. Roast the pumpkin at 425 degrees F. for 25 minutes or until tender.

Once the lentils are cooked, drain off water and pour in a serving bowl. Season with salt and pepper and let them cool.

Whisk together all ingredients for the vinaigrette and pour over lentils. Add the roasted pumpkin to the bowl and incorporate. Place on top of baby spinach leaves and serve.

Healthy Cinnamon Hot Chocolate

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This deliciously warm drink is sure to satisfy those chocolate cravings. Plus, the fragrant smells from the spices takes this creamy cup of hot chocolate over the top!

Ingredients

1 ½ cups unsweetened plant based milkalmond, oat or soy is best
1 tbsp unsweetened cocoa powder
½ tsp ground cinnamon
½ tsp allspice
¼ tsp vanilla extract
⅛ tsp ginger powder
1 tsp maple syrupor local honey
1 pinch cardamon
1 pinch cloves
1 pinch salt

Directions

In a small bowl, whisk together the cocoa powder, all spices, and salt. Place a saucepan over medium-high heat, pour half the milk into the saucepan, and add the cocoa powder mixture. Whisk until smooth. Add the rest of the milk and whisk together until frothy.

Heat the hot chocolate mixture to your liking. Pour into your favorite mug and add a cinnamon stick as a garnish.